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Nutrients in 300 calories of Boiled Common Cowpeas

Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt, also known as black eyed peas, black-eyed pea.

Weight per 300 Calories

Boiled Common Cowpeas
259g

Boiled Common Cowpeas has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
26%
4%
70%
300 kcal ▼

Macro Nutrients

Boiled Common Cowpeas
Energy300 kcal
10.3%
Boiled Common Cowpeas have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.37 g
1.4%
Boiled Common Cowpeas have 1.3706896551724 g of Fat per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.36 g
1.1%
Boiled Common Cowpeas have 0.35689655172414 g of Saturated Fat per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.21 g
13.4%
Boiled Common Cowpeas have 0.21465517241379 g of Omega 3 per 300 calories, which is 13.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.37 g
2.18%
Boiled Common Cowpeas have 0.3698275862069 g of Omega 6 per 300 calories, which is 2.18% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Boiled Common Cowpeas have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate53.7 g
41.3%
Boiled Common Cowpeas have 53.689655172414 g of Carbohydrate per 300 calories, which is 41.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars8.53 g
11.8%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Boiled Common Cowpeas have 8.5344827586207 g of Sugars per 300 calories, which is 11.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber17 g
44.2%
Boiled Common Cowpeas have 16.810344827586 g of Fiber per 300 calories, which is 44.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein20 g
35.7%
Boiled Common Cowpeas have 19.991379310345 g of Protein per 300 calories, which is 35.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Common Cowpeas
Vitamin A2.6 μg
0.29%
RAE, retinol activity equivalents
Boiled Common Cowpeas have 2.5862068965517 μg of Vitamin A per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.52 mg
43.5%
Thiamine
Boiled Common Cowpeas have 0.52241379310345 mg of Vitamin B1 per 300 calories, which is 43.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg
11%
Riboflavin
Boiled Common Cowpeas have 0.14224137931034 mg of Vitamin B2 per 300 calories, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.3 mg
8%
Niacin, nicotinic acid, niacinamide
Boiled Common Cowpeas have 1.2801724137931 mg of Vitamin B3 per 300 calories, which is 8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.06 mg
21.3%
Pantothenic acid
Boiled Common Cowpeas have 1.0629310344828 mg of Vitamin B5 per 300 calories, which is 21.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.26 mg
20%
Pyridoxine
Boiled Common Cowpeas have 0.25862068965517 mg of Vitamin B6 per 300 calories, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9538 μg
134%
Folates and Folic Acid
Boiled Common Cowpeas have 537.93103448276 μg of Vitamin B9 per 300 calories, which is 134% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Boiled Common Cowpeas have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.03 mg
1.15%
Ascorbic acid
Boiled Common Cowpeas have 1.0344827586207 mg of Vitamin C per 300 calories, which is 1.15% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Boiled Common Cowpeas have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.72 mg
4.83%
Tocopherols and Tocotrienols
Boiled Common Cowpeas have 0.72413793103448 mg of Vitamin E per 300 calories, which is 4.83% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K4.4 μg
3.66%
Phytomenadione or phylloquinone
Boiled Common Cowpeas have 4.3965517241379 μg of Vitamin K per 300 calories, which is 3.66% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Common Cowpeas
Calcium62 mg
6.2%
Boiled Common Cowpeas have 62.068965517241 mg of Calcium per 300 calories, which is 6.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.69 mg
77%
Boiled Common Cowpeas have 0.69310344827586 mg of Copper per 300 calories, which is 77% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron6.5 mg
81%
Boiled Common Cowpeas have 6.4913793103448 mg of Iron per 300 calories, which is 81% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium137 mg
32.6%
Boiled Common Cowpeas have 137.06896551724 mg of Magnesium per 300 calories, which is 32.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.23 mg
53.4%
Boiled Common Cowpeas have 1.2284482758621 mg of Manganese per 300 calories, which is 53.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus403 mg
57.6%
Boiled Common Cowpeas have 403.44827586207 mg of Phosphorus per 300 calories, which is 57.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium719 mg
21%
Boiled Common Cowpeas have 718.96551724138 mg of Potassium per 300 calories, which is 21% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6.47 μg
11.8%
Boiled Common Cowpeas have 6.4655172413793 μg of Selenium per 300 calories, which is 11.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium10.3 mg
0.69%
Boiled Common Cowpeas have 10.344827586207 mg of Sodium per 300 calories, which is 0.69% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.34 mg
30.3%
Boiled Common Cowpeas have 3.3362068965517 mg of Zinc per 300 calories, which is 30.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water181 g
4.9%
Boiled Common Cowpeas have 181.13793103448 g of Water per 300 calories, which is 4.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Boiled Common Cowpeas:
Minerals in 300 calories of Boiled Common Cowpeas:
Macronutrients in 300 calories of Boiled Common Cowpeas:



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